If you’ve tweaked your back, chances are good that one side of your pelvis has rotated out of position creating side-to-side differences in your mobility. Regardless of how the tweak happens, you can use this simple technique to reset your pelvis into neutral position.
- Push on your left knee with your left hand while countering the pressure with your left leg. Hold for 5 seconds, repeat with right leg.
- Position hands between knees and squeeze as hard as you can for 5 seconds. Repeat process for 3 to 5 sets.
- Position hands outside of the knees and open knees into hands as hard as you can for 5 seconds. Repeat process for 3 to 5 sets.
- Pull on your right knee, while countering the pressure with your right hand. Be mindful to rest head and shoulders as to not strain.
- Use a medicine ball between knees to squeeze rather than hands.
- Place a band around legs and open knees rather than use hands.
With each step, hold positions for approximately 5 seconds and repeat process 3 to 5 sets each. As you get more familiar with the movements, you can combine step one and four to make a push-pull movement alternating legs. These steps restore your normal pelvic position by using your own muscles.